Bean Chowder Recipe

You can use any variety of miso in this navy bean soup recipe. (What is miso, you ask? It's a paste made from fermented rice, barley or soybeans - but it's actually much more appealing than it sounds! If you are new to miso, try one of the milder varieties. In general, the lighter misos have a milder taste - so look for a white miso.)

Check that you have these staples at home

in the cupboard

olive oil

garlic

bay leaves

canned navy beans

canned beans

salt

pepper

dried parsley

nutritional yeast flakes

in the fridge or freezer

onions

frozen corn

miso

Buy these fresh ingredients

carrots

white potatoes

Get out your equipment

Essential

a large soup pot with a lid

a cutting board and sharp knife

Nice to have but not necessary

a garlic press (if not, mince the garlic instead)

a whisk for stirring in the miso

measuring cups and spoons (if not, just estimate)

a metal strainer for rinsing canned beans

a vegetable brush

The bean chowder recipe

1 Tbsp/15 mL olive oil

1 cup/250 mL minced onions

1 clove garlic, pressed

2 carrots, diced

2 medium potatoes, diced

4 cups/1 L water

1 bay leaf

4 cups/1 L cooked navy beans

1 cup/250 mL corn kernels

1/2 tsp/2 mL salt

1/2 tsp/2 mL pepper

1 tsp/5 mL dried parsley

1 Tbsp/15 mL nutritional yeast flakes

1 Tbsp/15 mL miso

In a large soup pot, heat the oil over medium heat.Add the onions and sauté them until soft.

Add the garlic, carrots and potatoes.Sauté for about 5 minutes.

Add the water and the bay leaf.

Cover and bring to a boil.Reduce heat to low and simmer until the carrots are tender but not mushy (about 20 minutes).

Add the beans, corn, salt and pepper.Simmer until everything is heated through (about 5 minutes).

Remove from heat.

Remove and discard the bay leaf.

Add the parsley and nutritional yeast flakes. Stir to mix.

Add the miso.Whisk and stir until it dissolves.

Serve hot.

Substitutions

Use another vegetable oil in place of the olive oil.

Use red potatoes instead of white.

Use canned corn, or fresh corn kernels, instead of frozen.

Use1 Tbsp/15 mL fresh parsley instead of dried.

Ideas for making this recipe your own

Experiment with different varieties of beans instead of, or mixed with, navy beans. Try pinto beans, or romano beans, or white kidney beans, or whatever mild-flavored beans are available in your area.

Tips

If your potatoes are thin-skinned, there is no need to peel them. Just scrub them well.

If you don't have a bay leaf or nutritional yeast on hand, you can leave them out without changing the taste significantly.

There is no need to thaw the frozen corn before adding it to the soup.

Rinse canned beans well under running water to remove salt and other additives.